Bulgarian Split Squat
The most effective (and most cursed) single-leg builder in the gym.
Quads, Glutes, BalanceBench + Optional DumbbellsIntermediate
Setup
- Rear foot laces-down on a bench behind you.
- Front foot far enough forward that your knee stays over mid-foot.
How To Do It
- Lower straight down until the rear knee nears the floor.
- Torso tall or slightly forward — pick quads (tall) or glutes (lean).
- Drive through the front heel.
Breathing
Inhale down, exhale up.
Common Mistakes
- Front foot too close — knee slams past toes.
- Bouncing off the back leg — it's a kickstand, not a motor.
Coach Sam's cue: The back leg is furniture. The front leg is the exercise.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.